If you are a regular reader around here, you may recall that I have been dealing with an achilles strain for the past few months. I finally sought help and entered Physical Therapy about a month ago. Like all runners, I was anxious to keep up my training and stay in running shape while treating my achilles strain. Fortunately, I was given the go ahead to continue running. I’ve been using Run/Walk Intervals to allow me to do just that.
Using Run/Walk Intervals After Injury
While no runner ever wants to be sidelined due to injury, please check with your own Doctor or physical therapist to make sure run/walk intervals are appropriate for you injury.
Prior to my current use of run/walk intervals, I admit having negative perceptions surrounding them. I had a hard time understanding how they could be helpful and viewed them as a weakness of sorts. My views have certainly changed over the last month as has my belief in the ability that run/walk intervals can help me return to my pre-injury running self faster.
What are Run/Walk intervals?
Run/Walk intervals are predetermined time periods of running followed by short rest (walk) intervals. These are repeated to reach the desired workout goal either by time or distance goals. I am currently using 4:1 walk/run intervals. Many running watches can be easily set to remind you when to take your walk break and when to resume running.
Why might someone use Run/Walk intervals?
If appropriate, using run/walk intervals while rehabbing an injury can help to keep you in “running shape”. I’ve been able to increase my mileage by using intervals and keeping my cardio workout level the same. Coming back to running after time off (childbirth, travel, work, life) is another instance where run/walk intervals can help get you back up to speed while reducing risk of injury or fatigue. New runners can also benefit from walk/run intervals as a way to build endurance and increase time on their feet.
Psychologically, run/walk intervals can help you work towards reaching your mileage goals and feeling more confident about the time spent running. Taking just a short one minute walk break can give your muscles just enough rest to be ready to give your run interval your full effort.
For me, using 4:1 run/walk intervals has allowed me to keep running while staving off the achilles pain I was feeling just a few weeks ago. That one minute of rest, allows my calf muscles to relax before they are over stressed, allowing me to continue adding mileage.
Don’t just take my word for it, Jeff Galloway has devised quite a following for his run/walk method over the past 30 years. Many of his devotees boasting faster marathon times using his run/walk method.
Right now, I am not sure how long I will continue using run/walk intervals but I am convinced that they are playing an important role in my recovery. I am not ashamed of walking as I now know, it’s helping me regain my running endurance. Of course, I am also working on improving my overall running form as well.
Tell me: Do you or have you used run/walk intervals on a regular basis? How have they helped your running?
Linking up with coach Debbie, Running on Happy and Train with Marc,
I use run/walk intervals during some of my speed workouts and really like them! It helps to bring your heart rate down without completing stopping which is good. Plus walking is good exercise so I don’t think there’s ever a bad time to do it
yes I agree-it does help you continue with speed work by giving you a short rest
I used walk-run intervals to work my way back after my surgery.
Looks like they worked really well for you. Are you still doing them? How long did you do them for?
As you know, I’ve been using run/walk intervals with a lot of success since my diagnosis with RA. I had hoped to use them as a stopgap measure until my endurance returned. Still waiting… :p
It looks like the intervals are really helping you keep up your mileage though and that’s a good thing. I am not hating them as much as I expected
I think walk/run is the way to go for any new runner or runner returning from injury or other time off. It is also well respected as a way to run faster with what seems like less effort. I’m still amazed by the times that runners using that method can finish a marathon!
I have been amazed by stories I’ve read about people running faster and “easier” half and full marathons using the run/walk method. Right now I am not getting faster w them yet but who knows!
I’ve never done a run/walk but I like the idea of using it while injured if it works for you. I’m going to test that out soon when I get the ok.
Oh good hope they work out for you as well. I am finding them really helpful
I go back and forth with the run/walk intervals. Sometimes I use it for training runs, but if I’m feeling really good that day, I’ll just run the whole time. I do know a ton of people that have had success with run/walk intervals, even getting a PR!
That is what I have heard so maybe there is something to it!
Ugh!!!! Dealing with pains in your feet/legs/ankles is the worst! Sure you have to use them when you work out, but I mean, just walking around and stuff – that sucks too!!!
well yes, they are an integral part of your day for sure 🙂
Run/Walk intervals help me get back into it when I’ve taken breaks from running. Honestly, sometimes I’ll use them just to give my mind a bit of a change of pace! I truly love them because even those that are just getting into running can reap the benefits and get the miles in!
Yes I totally agree!
Although I have never done specific intervals, I have always taken brief walk breaks as needed (usually while going through the water stations in a race). For me, just that brief 10-30 seconds of walking gives me a huge energy boost, and I’m pretty sure I’m able to “make up” the lost time whenever I resume with the running. There should be no shame in walking…it definitely kept my endurance in check for three months last year when I couldn’t run 😉
Yes I totally agree and I remember your hard core walking intervals last year too.
I have never used run/run intervals but I know a lot of runners that do.
I run until I feel like walking. I walk for a short time and then I run again, I do it for ALL distances. I am faster than if I just positive split the run.
That being said, if I ever run a full marathon, I would definitely use run/walk intervals.
That’s great to hear that the walk intervals have helped you as well. You’ve been crushing it out there lately
This sounds like a great way to still stay active after an injury. Thanks for sharing!
They have been a huge help to me
Like you, for years, I thought of run/walking as a weakness and prided myself in the fact that I never had to stop to walk during my runs. However, there’s nothing like a hefty dose of humble pie to make me see the light! I could’ve never accomplished either of my marathons without using the run/walk method. I experimented with several different time ratios during my training until I found the right fit for me. I’m convinced that if I want to continue running well into my golden years, the run/walk method will be the golden ticket!
I am beginning to think exactly that myself. Thanks for sharing your experience appreciate that
That totally makes sense that the intervals would help keep the stress off your achilles. I used timed run/walk intervals when I first started running but I felt they became a crutch after a while. Now I will take walk breaks sometimes – like when it’s really hot or I am getting over a cold – but I just walk when I feel the need rather than at set times.
That works really well too! They are definitely helping my achilles not feel so strained
I use run/walk intervals pretty much all the time. When I started running, I could go straight through, but after I had my tonsils out, I have really struggled with breathing and swallowing. Apparently, they were so big, the removal of them changed the entire shape of my throat. It’s sometimes difficult to drink and sometimes I have a hard time getting soft foods down. It’s not the end of the world, but it’s been my challenge, especially with the daily humidity.
Interestingly, I can run without intervals on the treadmill for quite some time.
It’s been the only technique that has allowed me to “run” really at all, so I am a firm believer. I wish I was faster and wish I didn’t deal with the problem, but I’m making the best of the situation.
OH how interesting! I am really glad that they work for you and it helps you find a way to power through
I used run walk all last year, even when I wasn’t injured. It’s an awesome method!
I am really liking them especially in this humidity
I’ve rarely used them, and I don’t know why! I think I used to view it as a weakness but realized (when I would actually do it!) that I often got a better time when I had short recovery periods. I need to give it a go again!
Yes exactly! I have come to really like using them
This is the method I have used anytime I have been injured, had to take a break, and then wanted to ease back into running. It is the best way in my opinion.
It’s really working well for me right now. I am back up to 7 miles with no pain. so much slower but back at it
I love how your header pic so perfectly matches your shoes.
I did run/walk as part of C25K (well a Runkeeper version thereof) when I began running. When I walked part of FLL Half and Manhattan 7 Mile it was less intervals, more wore out. Wish Ihad done intervals to precent the crash. Plan for FLL Half is intervals this year.
You know I think I am going to do intervals for my half in November I just need to figure out what to set them at.Glad they are working for you as well